Kodi Mungachepetse Kulemera Motani Mumasabata Awiri?

Zamkati

• Thupi lanu ndi kuchepa thupi
• Malangizo ochepetsa kunenepa
• Mfundo yofunika

Njira yabwino yochepetsera thupi ndi iti?

Ngati mukuyang'ana kuti muchepetse kunenepa, mwina mungakhale mukuganiza kuti mungachepetse bwanji kulemera sabata limodzi kapena awiri. Malangizo akuyesera kutaya pakati pa mapaundi awiri kapena awiri pa sabata.

Kuchepetsa thupi pang'onopang'ono komanso kosakhazikika kulibwino kwa thupi lanu chifukwa kumathandiza kuti thupi lanu litaye mafuta ndikuchepetsa. Mukachepetsa thupi kwambiri msanga, mumatha kuchepa kwamadzi chifukwa chakutha kwa glycogen. Kulemera kwamtunduwu kumabwerera mwachangu mukabwezeretsa glycogen. Kuchepetsa madzi sikuli kofanana ndi kutaya mafuta osungira. Kuti muchepetse thupi ndikusamalira, muyenera kutaya mafuta, osati madzi okha.

Thupi lanu ndi kuchepa thupi

Kulemera koyenera kumasiyanasiyana kwa munthu aliyense. Ndikofunika kuti musaweruze thanzi lanu kutengera kuchuluka pamlingo, koma m'malo mwake khalani ndi kulemera koyenera kwa thupi lanu. Matupi a anthu ena atha kugwira madzi kapena kukhetsa kulemera kwamadzi mwachangu. Mwanjira iliyonse, muyenera kuyamba kuwona kusintha kwa thupi lanu m'mwezi woyamba kapena ziwiri za njira yochepetsera thupi.

Yesetsani kuti muchepetse 10% ya kulemera kwanu koyamba, pamlingo umodzi mpaka mailo awiri pa sabata, ndipo pitirizani kulemera kwa miyezi isanu ndi umodzi musanapitirize kuchepa.

Muthanso kufunsa ndi dokotala kuti muone ngati mukulemera kwambiri, chifukwa mitundu yosiyanasiyana yamthupi imatha kulemera kuposa ena. Mwachitsanzo, wina yemwe ali ndi zomangika kwambiri amatha kulemera kuposa munthu wokhala ndi thupi locheperako, koma osakhala wonenepa kwambiri. Ngati mukulemera kwambiri, kuchepa thupi kumatha kuchepetsa mavuto omwe mungakhale nawo, monga matenda ashuga ndi matenda amtima.

Malangizo ochepetsa kunenepa

Pali njira zambiri zochepetsera kunenepa, koma kwakukulu, mawonekedwe ake ndiosavuta: idyani athanzi ndikusuntha zina. Osatengeka ndi zakudya za mafashoni kapena machitidwe olimbitsa thupi. M'malo mwake, sankhani zizolowezi zomwe mumakonda pamoyo wanu ndi machitidwe omwe amakusangalatsani.

NIH imalimbikitsa njira zingapo zowonda, kuphatikizapo:

• Kuwerengera zopatsa mphamvu. Aliyense ndi wosiyana, koma kudya makilogalamu 1,000 mpaka 1,200 patsiku azimayi komanso kuzungulira ma calories 1,600 patsiku kwa amuna. Mumachepetsa thupi lanu mukamamwa ma calories ochepa kuposa momwe mumayaka. Kuchepetsa makilogalamu anu onse ndi 500 mpaka 1,000 calories patsiku kudzakhala kulemera kwa mapaundi awiri kapena awiri pa sabata.
• Ganizirani za zakudya, osati zopatsa mphamvu. Koma muyenera kukumbukira kuti zakudya zopatsa thanzi, zatsopano ndizabwino kuposa zakudya zopangidwa ndi "zakudya". Kalori yotsika sikutanthauza thanzi! Ndikofunikanso kudya chakudya chokwanira tsiku lililonse kuti thupi lanu lisaganize kuti likufa ndi njala ndikuchepetsa kagayidwe kanu. Yang'anani pa chakudya chopatsa thanzi ndi zomanga thupi zomanga thupi, ndiwo zamasamba zambiri, zonse, zopatsa mphamvu zosagwiritsidwa ntchito ndi zipatso, komanso mafuta ochepa osakwaniritsidwa.

Mfundo yofunika

Chinsinsi chothandizira kuti muchepetse kunenepa ndikukumbukira kuti kuonda pang'ono pang'onopang'ono ndikwabwino mthupi lanu kuposa kusintha kwakanthawi. Ngati mukutsatira zizolowezi zabwino zowonda, muyenera kuchepetsa kuchepa kwamadzi ndikukulitsa kunenepa kwanu, ngakhale koyambirira sabata yoyamba. Kumbukirani kuyika chidwi chanu pakukhazikitsa moyo wathanzi, osangosintha kunenepa kwanu.

Ngati simukuwona kusiyana koyambirira, pitilizani ndi kadyedwe kabwino ndi masewera olimbitsa thupi. Aliyense amataya thupi mosiyanasiyana. Ngati muli ndi tsiku "lochoka", musataye mtima. Kupita patsogolo kumachitika pakapita nthawi ndipo sikumasokonezedwa ndi ayisikilimu kamodzi usiku.